Bean Burgers
Summary
| Yield | |
|---|---|
| Source | Liam Nolan, 18, Bristol |
| Prep time | 30 minutes |
Description
These are easy, quick, tasty and cheap! This is a flexible recipe that can easily be changed by using different combinations of beans/lentils and spice/herbs.
Makes 6-8 small burgers
25 minutes: 10-15 minutes preparation, 10 minutes frying time (longer if oven-baked)
Equipment
- Chopping board and knife
- Grater
- Garlic crusher (or just chop with the knife if you don’t have one)
- Measuring spoons
- Scales
- Potato masher or stick blender
- Mixing bowl and wooden spoon
- Frying pan and fish slice
Ingredients
| 1 | medium onion, finely chopped | |
| 2 | clv | garlic cloves |
| 2 | tsp | olive oil |
| 1 | carrot, grated medium | |
| 1⁄2 | t | mild chilli powder (or even less if you really hate hot spices) |
| 1 | t | ground cumin |
| 1 | cn | rinsed and drained pinto or kidney beans |
| 1 | tbsp | dijon mustard (milder than english, so don’t worry) |
| 1 | tbsp | soya sauce |
| 1 | T | tomato purée |
| 75 | g | rolled oats – use either jumbo or porridge |
| 1 | ds | oil spray |
Instructions
- Fry onion and garlic in oil until softened. Add a little water if mixture starts to stick
- Add grated carrot and spices for another minute or two, stirring to make sure nothing sticks.
- In a bowl, mash beans thoroughly.
- Add cooked vegetable & spice mixture to beans.
- Add mustard, soya sauce, tomato purée and oats.
- Mix all ingredients in thoroughly.
- If you have time, chill the mixture in the fridge before making into burgers – makes it easier to handle.
- With wet hands, form mix into burgers. Flatten each one with back of wooden spatula or spoon. (Use a cup as a cookie cutter if you want them evenly round).
- Using 1-2 squirts of oil spray, fry gently for a few minutes on either side until they are brown on the outside and squidgy in the middle. Don’t worry if they fall apart, just squish them back together!
- Serve with salad and baked potatoes, or on a wholemeal roll with a little Plamil vegan mayo, relish and salad.